2022/04/20 Lessonplan

RX
On a 32:00 clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time:
Run 1 mile

INTERMEDIATE
Same as Rx’d

BEGINNER
On a 32:00 Clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time:
Run 1,000 m

DYNAMIC WARM-UP | 4:00
1 set:
200-m run (slow)
:30 arm swings across
:30 banded pull-aparts
:30 tempo push-ups
200-m run (fast)

BENCH PRESS REVIEW | 5:00

BENCH PRESS BUILDUP | 7:00
On a 6:00 clock:
3-4 sets:
5 bench presses

COOL-DOWN
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts